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Messages - 21st-century caveman

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1
Excellent post, C C G.  I have been reading and watching video interviews regarding ketogenic diets. I think we can take the rules you stated a little further, to facilitate nutritional ketosis (NK) and really get the fat-burning biochemistry going. Keeping carbs under about 30 gm/day (some say 50 gm/day) will deplete muscle and liver glycogen stores, after which the body will switch to ketone production, an energy substrate which the brain and muscles can function very well on. In fact, I've heard well-known nutritional bloggers say that the brain operates better on ketones than glucose, and ATP is readily produced for muscle use via this metabolic pathway.

Check out this presentation by Nora Gedgaudas, at the Ancestral Health Society: 
It sounds like a ketonic, fat-burning state is much more beneficial to both body and brain than being a glucose-burner.

There's also Dr. Peter Attia, who found that his athletic performance, including high-intensity, anaerobic work has improved on a ketogenic diet.  He explains it in this interview with "The Diet Doctor",  Andreas Eenfeldt:  https://www.youtube.com/watch?v=hB7aGnfLB-8

The bottom line here is, if you're eating in the Paleo way, and you're still not losing weight, try cutting the carbs further than is usual on Paleo, and increase the good fats - for example, the 5/30/65 caloric intake percentages for carbs, protein, and fats that you mentioned in your post.

2
Interesting post, Chrissyboy- thanks.  I am all for raw foods in the diet, but I worry about contamination- bacteria and other bugs, such as salmonella, which could make me sick.  So I cook things, just to be safe.  I realize I'm probably cooking out some of the nutrients.

3
Diet and nutrition / Diabetes Management??
« on: April 08, 2015, 02:51:57 PM »
Gee, thanks, Kroger!

4
Research / Re: Paleolithic man consumed elephants in the levant
« on: April 06, 2015, 01:47:57 PM »
Yes - I can't imagine that they would let all that good protein and fat go to waste, just to use the animal's skin.  I don't know how they would preserve all that meat- I guess they would just have to gorge themselves on it and let the remainder go to waste.  Or maybe they would notify neighboring tribes of the bounty (assuming they were on friendly terms). 

5
Introductions / Re: Newbie Alert
« on: March 31, 2015, 02:16:14 AM »
Here's a paleo diet portal site with a ton of information:  http://paleodiet.com/

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Diet and nutrition / Is Ketosis Paleo? I think so...
« on: March 28, 2015, 07:43:44 PM »
I have been following paleo eating, but with the tweak of keeping my carbs very low, under 20 gm/day.  I am probably in ketosis now (or very close to it), because it's been 4 or 5 days, and my glycogen stores are most likely very low by now.  I feel good, but I think I'm one of those people for whom it might take a week or two to become fully keto-adapted.  I have been reading that ketosis is good, because it means you're using ketone bodies for fuel and burning fat like crazy. I am slightly fat (not obese), so I can probably lose about another 15-20 pounds of fat to get down to my lean BMI.  Note that I'm talking about NK (Nutritional Ketosis) and not starvation ketosis.

And I think that a state of ketosis is definitely paleo - the human species could not have survived if they had been metabolically dependent upon sufficient glucose from carbohydrates 24x7x365. There were, I'm sure, periodic shortages of carbohydrate-containing fruits and vegetables, or temporary shortages of all foods.  That's why our primate ancestors developed the metabolic pathway of breaking fats down to ketone bodies for use as fuel.  Fat is a superior fuel source anyway - nine kCal/gm - and a lot of it is stored in our adipose tissues. 

I'll go for a few months and see how I feel, and how I do with various modes of exercise. I have read that ketosis- being in a fat-burning state, is good for endurance exercise, but not necessarily good for high-intensity exercise such as weight lifting.  We'll see.

I think that our paleo ancestors were opportunists regarding food, and omnivores- if there was a plentiful supply of fruits and vegetables, they probably ate 'em.  So they weren't in ketosis all the time, nor were they in sugar-burning mode all the time.  I believe that they were adapted to both metabolic pathways, and could easily switch from one to the other, as food availability varied in their environment. 

7
Introductions / Re: Blast From the Past!
« on: March 28, 2015, 07:15:10 PM »
Thanks, Warren! Yes, environment plays a big part in our health.  Which is why I'm determined to get fresh air and sunshine as often as possible.  I'm in San Diego, so we have an abundant supply almost year round (fortunately!).

8
Introductions / Blast From the Past!
« on: March 26, 2015, 05:19:51 PM »
Hi again, cavemen and cavewomen.  I think I first posted on this forum in 2007.  I don't know when I last posted, but it's been years. I browsed through some of my old postings- they seem like postings from a previous life!

I tend to go on and off the paleo way of eating, and I'm starting back on it now, after an illness.  I came down with a nasty flu in late February, and it morphed into bronchitis, which I am still feeling the effects of (but I have improved significantly over the last couple of weeks). The illness was probably of my own doing, through poor diet, insufficient sleep, no exercise, etc., over the last year and a half. So I am once again starting up a more healthful lifestyle, including getting daily sunshine, paleo eating, and more exercise.  My exercise right now is limited to walking at a moderate pace, because of the bronchitis. Getting rid of this cough is proving to be a slow process! I will pick up the exercise pace when I am able. 

Cheers to the forum!
--Doug

9
I've noticed for years that, for me, alchohol consumption lowers my resistance to colds and such... and if I do catch a cold, continuing to drink alcohol almost guarantees that the cold/whatever will last at least twice as long as would seem normal for such an infection.  Alcohol seems to amplify the effects of stress and lack of sleep on my immune system.

10
Miscellaneous / Re: Another cheat day, not good
« on: November 09, 2009, 06:10:44 PM »
Woopy - I get the impression that you're not eating enough meat and fat.  I know I'm sounding like a broken record, considering my other recent posts.  I have no cravings whatsoever.  None.  I'm eating at least three meals per day of meats cooked in fat, and eggs cooked in more fat.  And not much else.  I find that once I'm filled up on protein and fat, I'm satisfied for hours.  I might have a few walnuts or macadamia nuts in-between meals, but that's about it.  If I want something sweet, I'll occasionally eat a few seedless grapes, or a small apple.  Those taste so sweet that only a small amount is enough. 

If you're getting cravings, eat meat and fat.  And lots of it.  And keep your carbos limited.   The cravings will disappear after a few days of this. 

--Doug


11
Diet and nutrition / Re: Food combining and quantitities
« on: November 09, 2009, 05:59:45 PM »
I think Warren and Marika are right on target with the idea of keeping fats and protein high, and carbos limited.  Such meals are very satisfying and filling, and satiety is maintained for hours longer than meals high in carbohydrates - even low-glycemic index carbos like veggies.  Fat is 9 kcal/gram - a much more concentrated form of energy than carbos at 4 kcal/gm.  You can have smaller meals (in volume) which don't bloat you up, and they last much longer.  I've been pigging out on eggs, meat, beef lard, coconut oil, etc.. and never get hungry.  And I continue to lose excess bodyfat!  The caveat here is that I'm keeping my carbohydrates very limited - probably 30g/day or less.


12
Introductions / Re: I am new and need more encouragement!
« on: November 09, 2009, 05:25:47 PM »
Hi Shamrockmommy - first, congratulations on finding us and making the switch to paleo foods - from your results, you know the benefits of the paleo way of eating.  So, you've been eating paleo foods since about the beginning of September, I take it (after the switch from Atkins).  That's good progress you've enjoyed so far - and now the question is, how to keep going.  

I think that Loren Cordain probably over-emphasizes "lean" when talking about what meats to eat.  Paleo humans ate meat mostly from large game, which had a lot of fat with it.  What might be happening with your diet is that you're not getting enough fat in the diet to satisfy your hunger, so you feel cravings for snacks in between meals.  I'm eating mostly meats, cooked in beef lard, and eggs.  With an occasional piece of fruit - no more than one per day.  And occasional salad-type green veggies with flax oil.  And I'm completely satisfied with these meals.  The high amount of fat with the protein is filling, and keeps me from getting hungry- I never feel cravings for sweets.   And this is what I recommend you try - for every meal, get a good-size hunk of meat, and cook it in beef lard, olive oil, coconut oil (a tablespoon or two).  

I realize you have kids, but if at all possible, keep all non-paleo foods out of the house.  If paleo eating is good for you, it's also good for them, and they will experience the same health benefits.  If you don't think this is possible, then try to keep all non-paleo junk foods segregated in their own part of the pantry, and when you eat your meals, stay away from the junk.  Out of sight, out of mind.  I really believe that eating high-fat, high-protein, low-carbohydrate meals will go a long way to keeping you from getting those carbo cravings that give you trouble.  

When you get offers of non-paleo junk, don't blindly just accept- think about how those foods make you feel bloated, the gastrointestinal distress, the weight gain... one does hurt, as you know.  

Eat lots of meat, fat eggs..  Fat, meat, and eggs.  Eggs, meat, and ... did I mention FAT?   Fat is your friend, in the absence of elevated insulin from too much fruit and other carbo consumption.  I've lost about 4" from my waist in 5 and a half weeks of paleo eating.  It works great!

Sign in here often, and let us know how you're doing.  There are plenty of encouraging, knowledgeable folks here.  

--Doug



13
Progress Reports & Photos / Re: Paleo Diet worked for me!
« on: November 09, 2009, 05:02:09 PM »
Nice to see you're still around and continuing to make progress!

Many of them say "That's too confusing," or "Too hard for me to do."

Heh.  "Eat fresh meat, vegetables, and fruit." -- "No, that's way too complicated!"


That's really the beauty of this way of eating - "so simple, a caveman can do it", to quote somebody around here (can't remember who).   :)

14
Progress Reports & Photos / Re: Please post photos of progress here
« on: November 09, 2009, 04:57:37 PM »
I've noticed that my belly is flatter since I've started meat-only, so I wanted to share a pic. I don't know how well you can see it. The first pic is four months into Paleo. The second pic is after three days of meat-only (with fish and eggs). If you can see it, in the second pic you can see my hip-bone which you can't see in the first pic. Now there's less distension and bloating. Also my shorts are riding lower now, too, and my arms a little slimmer.

Paleo vs. Meat-only



You're looking great, Marika.  It took me about 18 viewings to notice the guitar case behind you.   :o ;D

15
Progress Reports & Photos / Re: Getting In Touch With My Inner Caveman
« on: November 09, 2009, 04:49:41 PM »
Quick progress report -

I'm still feeling great; keeping pretty strict on the paleo foods, with the exception of an occasional cup of black coffee.  I'm eating mostly meat and eggs cooked in beef lard, with occasional pieces of fruit and veggies.  Since I cut down on the fruits and veggies a few weeks ago, I've had much less gas and intestinal rumblings.  I'm not sure exactly what veggies or fruits cause the bloat & gas, but I'm pretty sure that raw broccoli does a number on me- can't have that. 

I'm currently wearing a pair of 34" jeans, and they're getting slightly loose.  I think these are on the large side for 34" pants, though, so I'll try on some of my tighter 34"-ers and see how I'm doing.  At this point in time, I'm about 5 and a half weeks into my paleo regimen, and I think that going from almost a 38" waist (all my 36" pants were too tight) to a loose-fitting 34" is pretty good.  As I'm losing bodyfat, the rate at which I'm losing the excess is slowing down slightly, which is to be expected.  It might take a couple more months for me to approach my ideal weight, but my plan is to keep going at it and step up the intensity of my workouts, to keep the fat-burning in high gear.

Speaking of my workouts - I've been going out for jogs 2-3 times per week, in which I do some interval work - I jog for a few minutes, then I pick up the pace for 30 seconds or so, sometimes sprinting, then I slow down to a walk, then jog again, etc... my course is about 4 miles, and I've been doing it in about 50 minutes.  There's a hill about mid-course, maybe 300 feet of downhill and then climb, which slows me down a bit.  But I think it's doing me some good.  From everything I've read, intervals are better than steady-state jogging, for losing excess bodyfat (of which I still have some). 

I'll be doing adding some weight workouts to my weekly schedule, at home.  Mostly upper body, although I could do some non-maximal deadlifts with my limited equipment at home.  I will probably have to join a gym to get a full weight workout. 

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